The Push-Up Daily Challenge

270 chest day

 

11 & 12/04/2021

Did my W.A.T.C.H protocol with 2kg weights, to do 1 set of;

1.Alternating Dumbbell Curls (40 goal 60)

2.Alternating Reverse Dumbbell Curls (20 goal 60)

3.Alternating Crucifix Dumbbell Curls (20 goal 30)

4.Simultaneous Crucifix Dumbbell Curls (20 goal 30)

5.Standing Dumbbell Pectoral Fly’s (20 goal 30)

6.Alternating Dumbbell Presses (20 goal 30)

7.Alternating Dumbbell Front Raises (20 goal 30)

8.Simultaneous Arm Circles (20 goal 30)

9. Dumbbell Bow Arm Spread;
(Decided to call it this as its what I've written it down on my new workout app)
A visual can be seen here on page 7

https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf

(20 goal 30)

10.Standing Rear Delt Flyes head on the bench (20 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (20 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (20 goal 30)

13.Dumbbell Punching Movement (20 goal 30)

14.Dumbbell Good Morning Deadlift (20 goal 30)

15.Dumbbell Shrugs (20 goal 30)

16.Dumbbell Crossovers (20 goal 30)

17.Dumbbell Side Bends (20 goal 30)

18.Simultaneous Dumbbell Back Extensions (20 goal 30)

19.Ski Jumper (20 goal 30)

20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each)

21.Toe Raises (60 out of 60)

22.Deep Knee Bend On Toes (20 goal 30)

23.Goblet squat (20 goal 30)

24.One Legged Squat (6 goal 6 getting lower 9 the squat)

25.Straight Legged Sit-Ups (20 goal 30)

26.Leg Raises Hyperextensions (20 goal 30)

27. Hyperestensions (20 goal 30)

28.One leg Push-Ups (15 on each leg, goal 30)

29. Push-ups (15 goal 30)

Been thinking about the Great Gama and his training routine and doing something simular to it with Hindu-push-ups, Hindu Squats, bridging, pike push-ups & mace training. This brought up with my trigger finger acting up, though when I squeeze tight on my Dumbbell it seems fine and back to normal.

Thiugh off put from it wondering how long it would take for me to do as I only have 3 hours before driving to work & I want to be efficient with my time, as what the W.A.T.C.H protocol is and Isometric Training I plan to do as well after finishing this book;

https://www.amazon.co.uk/dp/B08D725FW4?ref=ppx_pop_mob_ap_share

I don't know what to do at the moment and wondering if I'm over thinking this.

 

150

 

All things being equal, rarely a day of my life passes where I don't honestly have time to bang out several sets of pushups.

Four sets of 25, starting now.

 

150

 

13/04/2021

Did my W.A.T.C.H protocol with 2kg weights, to do 1 set of;

1.Alternating Dumbbell Curls (40 goal 60)

2.Alternating Reverse Dumbbell Curls (20 goal 60)

3.Alternating Crucifix Dumbbell Curls (20 goal 30)

4.Simultaneous Crucifix Dumbbell Curls (20 goal 30)

5.Standing Dumbbell Pectoral Fly’s (20 goal 30)

6.Alternating Dumbbell Presses (20 goal 30)

7.Alternating Dumbbell Front Raises (20 goal 30)

8.Simultaneous Arm Circles (20 goal 30)

9. Dumbbell Bow Arm Spread;
(Decided to call it this as its what I've written it down on my new workout app)
A visual can be seen here on page 7

https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf

(20 goal 30)

10.Standing Rear Delt Flyes head on the bench (20 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (20 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (20 goal 30)

13.Dumbbell Punching Movement (20 goal 30)

14.Dumbbell Good Morning Deadlift (20 goal 30)

15.Dumbbell Shrugs (20 goal 30)

16.Dumbbell Crossovers (20 goal 30)

17.Dumbbell Side Bends (20 goal 30)

18.Simultaneous Dumbbell Back Extensions (20 goal 30)

19.Ski Jumper (20 goal 30)

20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each)

21.Toe Raises (60 out of 60)

22.Deep Knee Bend On Toes (20 goal 30)

23.Goblet squat (20 goal 30)

24.One Legged Squat (6 goal 6 getting lower 9 the squat)

25.Straight Legged Sit-Ups (20 goal 30)

26.Leg Raises Hyperextensions (20 goal 30)

27. Hyperestensions (20 goal 30)

28.One leg Push-Ups (15 on each leg, goal 30)

29. Push-ups (15 goal 30)

 

14/04/2021

Did my W.A.T.C.H protocol with 2kg weights, to do 1 set of;

1.Alternating Dumbbell Curls (40 goal 60)

2.Alternating Reverse Dumbbell Curls (20 goal 60)

3.Alternating Crucifix Dumbbell Curls (20 goal 30)

4.Simultaneous Crucifix Dumbbell Curls (20 goal 30)

5.Standing Dumbbell Pectoral Fly’s (20 goal 30)

6.Alternating Dumbbell Presses (20 goal 30)

7.Alternating Dumbbell Front Raises (20 goal 30)

8.Simultaneous Arm Circles (20 goal 30)

9. Dumbbell Bow Arm Spread;
(Decided to call it this as its what I've written it down on my new workout app)
A visual can be seen here on page 7

https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf

(20 goal 30)

10.Standing Rear Delt Flyes head on the bench (20 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (20 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (20 goal 30)

13.Dumbbell Punching Movement (20 goal 30)

14.Dumbbell Good Morning Deadlift (20 goal 30)

15.Dumbbell Shrugs (20 goal 30)

16.Dumbbell Crossovers (20 goal 30)

17.Dumbbell Side Bends (20 goal 30)

18.Simultaneous Dumbbell Back Extensions (20 goal 30)

19.Ski Jumper (20 goal 30)

20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each)

21.Toe Raises (60 out of 60)

22.Deep Knee Bend On Toes (20 goal 30)

23.Goblet squat (20 goal 30)

24.One Legged Squat (6 goal 6 getting lower 9 the squat)

25.Straight Legged Sit-Ups (20 goal 30)

26.Leg Raises Hyperextensions (20 goal 30)

27. Hyperestensions (20 goal 30)

28.One leg Push-Ups (15 on each leg, goal 30)

29. Push-ups (15 goal 30)

Got back into doing Kettlbellswings with the 20 kg and did;

50 Kettlbellswings with 20kg

Think I'm going to get that to a higher number before adding any more Kettlbell exercises.

 

So from the 01/01/2021, I never took a day off from it this year & I had done it for 104 days so far. Though I have done different rep ranges, as planning on adding up the reps every 2 months, but still it is crazy how many days I have kept going without stopping.

 

150

 

Inch worms have taken over my jump rope spot and my apartment complex locks up the free weights at six. Nonetheless, I have the ability to do push-ups and ab-work in my living room along with two fifteen pound dumb bells and a twenty five pound kettle bell to keep me busy. I will commence said work out now.

Fuck porn! I've got a body to build.

-Post Submission Update-

Push-ups: 5-rest-10-rest-15-rest-20-rest-25 for a total of 75.
Bicep Curls: Same pattern
Kettle Bell Swings: Same pattern

Tonight's not the night, but I don't see any reason not to work on making 25 the top of the pyramid instead of the end of the exercise.

Fuck porn, fuck the woke, make your life better than it is.

 

15/04/2021

Did my W.A.T.C.H protocol with 2kg weights, to do 1 set of;

1.Alternating Dumbbell Curls (40 goal 60)

2.Alternating Reverse Dumbbell Curls (20 goal 60)

3.Alternating Crucifix Dumbbell Curls (20 goal 30)

4.Simultaneous Crucifix Dumbbell Curls (20 goal 30)

5.Standing Dumbbell Pectoral Fly’s (20 goal 30)

6.Alternating Dumbbell Presses (20 goal 30)

7.Alternating Dumbbell Front Raises (20 goal 30)

8.Simultaneous Arm Circles (20 goal 30)

9. Dumbbell Bow Arm Spread;
(Decided to call it this as its what I've written it down on my new workout app)
A visual can be seen here on page 7

https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf

(20 goal 30)

10.Standing Rear Delt Flyes head on the bench (20 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (20 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (20 goal 30)

13.Dumbbell Punching Movement (20 goal 30)

14.Dumbbell Good Morning Deadlift (20 goal 30)

15.Dumbbell Shrugs (20 goal 30)

16.Dumbbell Crossovers (20 goal 30)

17.Dumbbell Side Bends (20 goal 30)

18.Simultaneous Dumbbell Back Extensions (20 goal 30)

19.Ski Jumper (20 goal 30)

20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each)

21.Toe Raises (60 out of 60)

22.Deep Knee Bend On Toes (20 goal 30)

23.Goblet squat (20 goal 30)

24.One Legged Squat (6 goal 6 getting lower 9 the squat)

25.Straight Legged Sit-Ups (20 goal 30)

26.Leg Raises Hyperextensions (20 goal 30)

27. Hyperestensions (20 goal 30)

28.One leg Push-Ups (15 on each leg, goal 30)

29. Push-ups (15 goal 30)

Got back into doing Kettlbellswings with the 20 kg and did;

50 Kettlbellswings with 20kg

Day 105 of doing the W.A.T.C.H protocol routine.

 

5

 

150

 

16/04/2021

Did my W.A.T.C.H protocol with 2kg weights, to do 1 set of;

1.Alternating Dumbbell Curls (40 goal 60)

2.Alternating Reverse Dumbbell Curls (20 goal 60)

3.Alternating Crucifix Dumbbell Curls (20 goal 30)

4.Simultaneous Crucifix Dumbbell Curls (20 goal 30)

5.Standing Dumbbell Pectoral Fly’s (20 goal 30)

6.Alternating Dumbbell Presses (20 goal 30)

7.Alternating Dumbbell Front Raises (20 goal 30)

8.Simultaneous Arm Circles (20 goal 30)

9. Dumbbell Bow Arm Spread;
(Decided to call it this as its what I've written it down on my new workout app)
A visual can be seen here on page 7

https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf

(20 goal 30)

10.Standing Rear Delt Flyes head on the bench (20 goal 30)

11.Dumbbell Wrist Circles 1 (Clockwise) (20 goal 30)

12.Dumbbell Wrist Circles 2 (Anti-clockwise) (20 goal 30)

13.Dumbbell Punching Movement (20 goal 30)

14.Dumbbell Good Morning Deadlift (20 goal 30)

15.Dumbbell Shrugs (20 goal 30)

16.Dumbbell Crossovers (20 goal 30)

17.Dumbbell Side Bends (20 goal 30)

18.Simultaneous Dumbbell Back Extensions (20 goal 30)

19.Ski Jumper (20 goal 30)

20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each)

21.Toe Raises (60 out of 60)

22.Deep Knee Bend On Toes (20 goal 30)

23.Goblet squat (20 goal 30)

24.One Legged Squat (6 goal 6 getting lower 9 the squat)

25.Straight Legged Sit-Ups (20 goal 30)

26.Leg Raises Hyperextensions (20 goal 30)

27. Hyperestensions (20 goal 30)

28.One leg Push-Ups (15 on each leg, goal 30)

29. Push-ups (15 goal 30)

Got back into doing Kettlbellswings with the 20 kg and did;

50 Kettlbellswings with 20kg

Day 106 of doing the W.A.T.C.H protocol routine.

 

150

 

So no exercising today as didn't feel up to it and my elbow was aching and felt like it was clicking more than I'd like so decided to take today off from my W.A.T.C.H protocol routine. Also might take tomorrow off as well and get back into my routine on Monday.

106 Days since 01/01/2021

 

Man, you guys are so dedicated to this that it makes me want to commit to doing push-ups everyday again. Heck I'm bad at doing my form again :C Keep it up though guys!

 

Added 30lb exercise band and a chinning bar for my door to my living room equipment. Did sets of 15 pushups this weekend with my friend’s six year old daughter sitting on my back. Also did some squats while giving their ten year old a piggy back.

 

So I've been suffering from Trigger finger for a while & it has gotten worse now in one finger where I feel I need a break from my W.A.T.C.H protocol from gripping too hard with my last too fingers on both hands unevenly from the whole & also suffering from a bit if elbow pain. So needing to find something else to do, whilst waiting fir my trigger finger to heal.

I was thinking of doing this, but replace squat thrust push-ups with bridging;
https://ashotofadrenaline.net/the-300-workout/
I.e
Hindu Squats 100
Hindu Push-ups 100
Bridging 100
X 3 = 300 reps each
Then afterwords do 1 set of squat assisted chin-ups or Rows

Either for 5 or 6 days
What do you guys think of this?

 

1x20 regular pushups
1x20 diamond pushups
1x20 wide-grip pushups
2 minute one arm plank hold (1 minute per arm)
3x12 one arm pushup on 1/2 way (6 per arm)
1x22 decline pushups
1x20 decline pushups
3x12 raised leg pushups
1x20 jumping legs from middle to sides on pushup-plank
2x12 pike-pushups
1x20 shouldertap pike-pushup-plank
1x20 shouldertap pike-pushup-plank with feet on chair
1x10 deep pushups (with power-tower)
1x8 deep pushups (fail)
2x20 shoulder taps on plank
2x20 hip taps on plank